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Garlic and onions have been used medicinally for thousands of years — and modern science backs up their benefits.
Why They’re Powerful
Allium vegetables contain sulfur compounds such as:
Allicin
Diallyl sulfide
Quercetin
These compounds:
Support detoxification
Reduce inflammation
Inhibit cancer cell proliferation in studies
Enhance immune surveillance
Cancers They’re Linked To
Higher intake of garlic and onions has been associated with lower risk of:
Stomach cancer
Colorectal cancer
Esophageal cancer
Prostate cancer
How to Eat Them
Use fresh garlic in cooking (crush and rest before heating)
Add onions to soups, salads, and stir-fries
Roast whole garlic bulbs for a milder flavor
Include leeks and shallots for variety
5. Legumes (Beans, Lentils, Chickpeas, Peas)
Legumes are nutritional powerhouses that often get overlooked.
Why They’re Powerful
Legumes are rich in:
Dietary fiber
Plant protein
Resistant starch
Antioxidants and polyphenols
Fiber plays a major role in:
Supporting gut health
Feeding beneficial gut bacteria
Reducing inflammation
Binding and eliminating potential carcinogens
